《Better Than Before》chapter review 2-3: Scheduling－橘子鮮的部落格

《Better Than Before》chapter review 2-3: Scheduling(IF IT'S ON THE CALENDAR, IT HAPPENS)

書名《Better Than Before》 ---mastering the habits of our everyday lives

作者 GRETCHEN RUBIN

chapter review

SELF-KNOWLEDGE
1. The Four Tendencies(The fateful tendencies we bring into the world)
2. Different Solutions For Different People: Distinctions
PILLARS OF HABITS
1. We Manage What We Monitor: Monitoring
2. First Things First: Foundation
3. If It's On The Calendar, It Happens: Scheduling
4. Someone's Watching: Accountability
THE BEST TIME TO BEGIN
1. It's Enough To Begin: First Steps
2. Temporary Becomes Permanent: Clean Slate
3. Data Point Of One: Lightning Bolt
DESIRE, EASE, AND EXCUSES
1. Free From French Fries: Abstaining
2. It's Hard To Make Things Easier: Convenience
3. Change My Surroundings, Not Myself: Inconvenience
4. A Stumble May Prevent A Fall: Safeguards
5. Nothing Stays In VEGAS: Loophole-spotting
6. Wait Fifteen Minutes: Distraction
7. No Finish Line: Reward
8. Just Because: Treats
9. Sitting Is The New Smoking: Pairing
UNIQUE, JUST LIKE EVERYONE ELSE
1. Choose My Bale Of Hay: Clarity
2. I'm The Fussy One: Identity
3. Not Everyone Is Like Me: Other People
4. Everyday Life In UTOPIA: Conclusion
Acknowledgments
QUIZ: THE FOUR TENDENCIES
RESOURCES TO REQUEST
START A BETTER THAN BEFORE HABITS GROUP
SUGGESTIONS FOR FURTHER READING
NOTES

這章節作者提到冥想，我得到的重點是：作者自知無法做到每次20分鐘這件事，所以直接霸氣調整為每天5分鐘，然後像之前一樣搭配既有的習慣「An existing habit or cue works better than using a particular start time, because it's so easy to lose track of the hour.

p.s.之前看書提到meta-cognition沒懂，結果看作者一句：I observed myself thinking about the fact that I was thinking about the fact that I was thinking秒懂阿

作者還把習慣分成：fixed habits and unfixed habits兩種：他舉例每周一去健身房但常常要思考幾點去就是unfixed habit.作者每日的放鬆時間也是unfixed habit喔

對拖延症的敘述實在精闢：因為會對工作太過焦慮以致反而需要distract themselves from it---所以才說can't make themselves work.另一方面，又無法享受free time 因為會有現在應該工作的罪惡感。

Scheduling： setting a specific, regular time for an activity to recur.尤其是all the priorities.所以反而不會落掉重要的活動
多數人藉由排程的方式建立習慣，但作者強調Rebels除外because they want to choose to do an activity, putting an activity on their schedule may dramatically diminish their inclination to do it.
Scheduling requires choices---makes that time unavailable 4 anything else.
The desire to start smt at the “right” time(e.g. 在不累不睏的時候)is usually just a justification for delay. ---In almost every case, the best time to start is now.
To apply the Strategy of Scheduling, we must decide when, and how often, a habit should occur.
作者不認為僅僅排進行程就能養成習慣，另外，平均次數也不太可信，因為有些人比其他人更容易建立習慣; 有些習慣更容易被建立，反之(e.g. habit-resisting Rebels)---We may not be able to form a habit in 21 days, but in many situations, we do benefit from scheduling a habit every day.
Mornings tend to unfold in a predictable way, and as the day goes on, more complications arise.---We can start waking up an hour early, and we can do a lot with that hour.
Leisure must be entered on the schedule as its own activity不是因為沒別的事可以做，因為永遠有很多事要做)作者自己是“quitting time”但是沒有固定時間，而是每天決定when.當然同時作者還訂了“Power Hour”以完成a running list of tasks(To-do list).
根據拖延專家NEIL FIORE, 安排玩樂時間的人更願意去做不想做的projects相較於那些一定要做完工作才會放心玩樂的人(because it's easier to demand more of ourselves when we're giving more to ourselves.
Something that can be done at anytime is often done at no time.
Scheduling can also be used to restrict the time spent on an activity.(之前看過只給自己7分鐘時間悲傷而作者也舉了類似例子如安排悲傷的時間，所以只能在那段時間悲傷)
策略使用scheduling 可對抗procrastination因為progress and engagement可減輕焦慮.( 這單字由拉丁字根cras而來，指明天---tomorrow logic: we tend to feel confident that we'll be productive and virtuous tomorrow)
The goal is to develop habits that allow us to have time for everything we value in a way that's sustainable. (make the most of our limited self-command and helps us fight procrastination)
#how we schedule our days is how we spend our lives.#